Kodi balere ndi chiyani, ndi wabwino kwa chiyani? Ubwino ndi Chakudya Chakudya

balerendi njere yomwe imamera m'madera otentha padziko lonse lapansi ndipo yakhala ikulimidwa kuyambira kale. zofukulidwa m’mabwinja, balereZikusonyeza kuti Egypt inalipo zaka 10,000 zapitazo ku Egypt.

Amamera mwachilengedwe kumadera akumadzulo kwa Asia ndi Kumpoto chakum'mawa kwa Africa, komanso amalimidwa ngati chakudya cha anthu ndi nyama, ndipo amagwiritsidwa ntchito popanga mowa ndi kachasu.

idatulutsa matani 2014 miliyoni mu 144 balere; Ndi chinthu chachinayi chomwe chimapangidwa kwambiri padziko lonse lapansi pambuyo pa chimanga, mpunga ndi tirigu.

m'nkhani "ubwino wa balere", "kodi balere amafooketsa", "mavitamini omwe ali mu balere", "momwe angadyere balere", "momwe angapangire tiyi" mafunso ayankhidwa.

Mtengo Wopatsa thanzi wa Barele

balerendi njere zonse zodzaza ndi michere. Imakula kuwirikiza kawiri mukukula pamene mukuphika, choncho kumbukirani izi powerenga zakudya zopatsa thanzi. ½ chikho (100 magalamu) chosaphika, mu chipolopolo zakudya zili barele zili motere:

Zopatsa mphamvu: 354

Zakudya: 73.5 g

CHIKWANGWANI: 17.3 g

Mapuloteni: 12,5 gramu

mafuta: 2.3 g

Thiamine: 43% ya Reference Daily Intake (RDI)

Riboflavin: 17% ya RDI

Niacin: 23% ya RDI

Vitamini B6: 16% ya RDI

Folate: 5% ya RDI

Iron: 20% ya RDI

Magnesium: 33% ya RDI

Phosphorus: 26% ya RDI

Potaziyamu: 13% ya RDI

Zinc: 18% ya RDI

Mkuwa: 25% ya RDI

Manganese: 97% ya RDI

Selenium: 54% ya RDI

balereMtundu waukulu wa ulusi ndi beta-glucan, ulusi wosungunuka womwe umapanga gel osakaniza ndi madzi. Beta-glucan, yomwe imapezekanso mu oats, imathandizira kuchepetsa cholesterol ndikuwongolera kuwongolera shuga m'magazi.

Kuphatikiza apo, balereKuphatikiza apo, vitamini E, beta-carotene, yomwe imateteza ndikukonzanso kuwonongeka kwa ma cell chifukwa cha kupsinjika kwa okosijeni, lutein ndi zeaxanthin monga antioxidants.

Kodi Ubwino wa Barley ndi Chiyani?

Ndi njere yathanzi

balere Imatengedwa ngati njere yathunthu chifukwa chipolopolo chakunja chokhacho chimachotsedwa pakukonzedwa. Kudya mbewu zonse kumachepetsa chiopsezo cha matenda aakulu.

Pakufufuza kwakukulu kwa anthu opitilira 360.000, omwe amadya kwambiri mbewu zonse amakhala ndi chiopsezo chochepa cha 17% cha kufa chifukwa cha zifukwa zonse, kuphatikiza khansa ndi shuga, poyerekeza ndi omwe amadya kwambiri mbewu zonse.

Kafukufuku wina wasonyeza kuti kudya mbewu zonse kumachepetsa chiopsezo chokhala ndi matenda a shuga amtundu wa 2 komanso kunenepa kwambiri.

Zipatso zonse ubwino wa balereIzi sizichitika chifukwa cha fiber yokha, komanso mankhwala a zitsamba, omwe ali ndi zotsatira zabwino pa thanzi.

Amapereka kuwongolera shuga m'magazi

balereZingathandize kuchepetsa shuga ndi insulini, zomwe zingachepetse chiopsezo cha matenda a shuga.

balere wathunthuNdi gwero labwino la ulusi, kuphatikiza ulusi wosungunuka wa beta-glucan, womwe umamangiriza m'mimba, ndikuchepetsa kuyamwa kwa shuga.

balere kapena oats, kuphatikiza shuga mu kafukufuku wa amayi 10 onenepa kwambiri, onse oats ndi oats balere kutsitsa shuga m'magazi ndi insulin. Ndi izi, balere zinali zothandiza kwambiri, kuchepetsa milingo ndi 29-36% poyerekeza 59-65% ndi oats.

Mu kafukufuku wina mwa amuna 10 athanzi, pa chakudya chamadzulo balere Omwe adadya adapezeka kuti ali ndi insulin sensitivity 100% m'mawa wotsatira pambuyo pa kadzutsa.

Kuphatikiza apo, kuwunikanso kwamaphunziro asayansi 232, balere Zagwirizanitsa kudya phala la m'mawa ndi chakudya cham'mawa ndikuchepetsa chiopsezo cha matenda a shuga.

Pakufufuza kwa amayi 17 onenepa kwambiri omwe ali pachiwopsezo chowonjezeka cha insulin kukana, balereChakudya cham'mawa chokhala ndi magalamu 10 a beta-glucan kuchokera ku zukini chimachepetsa kwambiri shuga wamagazi a postpandial poyerekeza ndi mitundu ina ya chimanga.

Komanso, glycemic index (GI) ya balere otsika - muyeso wa momwe chakudya chimakwezera shuga m'magazi mwachangu. balere Ndi 25 mfundo, ndi yotsika kwambiri pa mbewu zonse.

bwino chimbudzi

Hafu chikho (100 magalamu) balere wosaphikaMuli 17.3 magalamu a CHIKWANGWANI. Zakudya zopatsa mphamvu zimawonjezera chopondapo ndipo zimapangitsa kuti zikhale zosavuta kudutsa m'mimba.

balere Amathandiza kuthetsa kudzimbidwa. Pakafukufuku wa anthu 16 omwe ali ndi kudzimbidwa kosatha, magalamu 10 amamera patsiku kwa masiku 9. balere Kuwirikiza mlingo pa masiku 10 mutatha kuonjezera kumawonjezera mafupipafupi komanso kuchuluka kwa matumbo.

Komanso, balereZanenedwa kuti zimathandizira zizindikiro za ulcerative colitis, matenda otupa m'matumbo. Pakafukufuku wa miyezi isanu ndi umodzi, anthu 21 omwe anali ndi zilonda zam'mimba zolimbitsa thupi amalemera magalamu 20-30. balere Anamva mpumulo ataulandira.

balereZimalimbikitsanso kukula kwa mabakiteriya abwino m'mimba. balereUlusi wa beta-glucan mumkungudza umathandizira kulimbitsa mabakiteriya am'matumbo athanzi, ndikuwonjezera zochita zawo za probiotic.

Mu kafukufuku wa milungu inayi mwa anthu 28 athanzi, magalamu 60 patsiku balerekuchuluka kwa mabakiteriya opindulitsa m'matumbo omwe angathandize kuchepetsa kutupa ndikuwongolera shuga wamagazi.

Balere amathandiza kuchepetsa thupi

Chifukwa thupi la munthu silingagayike fiber, zakudya zokhala ndi fiber zambiri zimawonjezera thanzi popanda kuwonjezera ma calories. Zakudya za fiber zambiri izi ndizopindulitsa kwa anthu omwe akufuna kuchepetsa thupi.

Mu maphunziro awiri, kadzutsa balere Anthu omwe amadya chakudya amamva njala pang'ono pa nkhomaliro ndipo amadya pang'ono pazakudya pambuyo pake.

Kafukufuku wina adapeza mtundu womwe umakhala wokwera kwambiri mu beta-glucan fiber. balere Makoswe adadyetsa zakudya zomwe zimakhala ndi beta-glucan yochepa balere Anadya 19% zochepa kuposa omwe amadyetsedwa Muli ndi beta-glucan yapamwamba balere Nyama zimene zinkadyazo zinachepa thupi.

balere, timadzi tambiri timene timachititsa kumva njala ghrelinndi kuchepetsa mlingo wa

Amathandizira kuchepetsa cholesterol

Maphunziro ena kudya balere akuwonetsa kuti ali ndi phindu pa cholesterol.

wochuluka mu soluble fiber ndi balere Zawonetsedwa kuti zimachepetsa cholesterol yonse ndi "zoyipa" za LDL cholesterol ndi 5-10%.

Pakufufuza kwa milungu isanu kwa amuna 18 omwe ali ndi cholesterol yayikulu, balere Kudya zakudya zomwe zinali ndi 20% kumachepetsa cholesterol yonse ndi 24%, kutsitsa cholesterol "yoyipa" ya LDL ndi 18%, ndikuwonjezera "zabwino" za HDL cholesterol ndi XNUMX%.

Mu kafukufuku wina mwa amuna 44 omwe ali ndi cholesterol yambiri, mpunga ndi balereKudya chisakanizo cha zukini kumachepetsa cholesterol "yoyipa" ya LDL poyerekeza ndi gulu lolamulira lomwe limadya mpunga wokha, mafuta m'mimbaadachepetsa.

Zopindulitsa pa thanzi la mafupa ndi mano

balereLili ndi mavitamini ndi minerals angapo ofunikira, monga phosphorous, manganese, calcium ndi mkuwa. Zakudya zonsezi ndi zofunika kuti mafupa ndi mano akhale athanzi.

Madzi a balere ali ndi calcium yambiri ndipo amakhala ndi calcium yochuluka kuwirikiza ka 11 kuposa mkaka. Izi zimathandiza kukhala ndi thanzi labwino komanso mphamvu ya mafupa ndi mano.

Asayansi amati kumwa madzi a balere kumathandiza kupewa matenda a mafupa. Sizingachiritse kudwala matenda osteoporosis, koma madzi a balere amathandiza kuchiza zizindikiro zomwe zimagwirizana nazo komanso amachepetsa chiopsezo cha matenda osteoporosis.

Amaletsa ndulu

balereIwo amadziwika kupewa ndulu mapangidwe akazi ndithu bwino. Chifukwa chokhala ndi fiber yambiri, imachepetsa katulutsidwe ka bile acid, motero imakulitsa chidwi cha insulin ndikuchepetsa kuchuluka kwa triglycerides m'thupi.

Amadziwika kuti amayi omwe amadya zakudya zokhala ndi fiber amakhala ndi chiopsezo chochepa chokhala ndi ndulu poyerekeza ndi omwe samadya fiber.

balereZimadziwika kuti zimalepheretsa miyala ya impso ndikuthandizira thanzi la impso mwa kuyeretsa ndi kuchotsa impso, koma palibe kafukufuku wamphamvu wotsimikizira mawu awa.

Kumalimbitsa chitetezo chokwanira

balereMuli beta-glucan, mtundu wa fiber wokhala ndi ma antioxidants. Lilinso ndi vitamini C wambiri, michere yomwe imadziwika kuti imalimbitsa chitetezo cha mthupi. Mokhazikika kudya balere Zimathandizira kuchira kwa chilonda komanso zimathandiza thupi kulimbana ndi chimfine ndi chimfine.

Akamwedwa ndi maantibayotiki, balere amawongolera magwiridwe antchito ndi mphamvu ya mankhwalawa.

Amateteza atherosclerosis

Atherosulinosis ndi mkhalidwe womwe makoma amitsempha amachepa chifukwa cha kuchuluka kwa zolembera (monga zakudya zamafuta ndi cholesterol) kuzungulira khoma. Ichi ndi chimodzi mwa zifukwa zomwe zimayambitsa matenda a mtima.

balereangathandize popereka B zovuta zomwe zimachepetsa cholesterol ndi lipids m'thupi.

Kafukufuku wa 2002 ku Taiwan adafufuza momwe tsamba la balere limagwirira ntchito pa akalulu omwe ali ndi atherosclerosis. Zotsatira zake zikuwonetsa kuti antioxidant ndi hypolipidemic katundu wa masamba a balere ndizothandiza kwambiri popewa komanso kuchiza matenda amtima kuphatikizapo atherosulinosis.

Amateteza matenda a mkodzo

balereImasunga mkodzo wabwino popewa matenda a mkodzo (UTI). Itha kukhala diuretic yamphamvu ikadyedwa ngati madzi a balere.

Ubwino wa Barley Pakhungu

Ili ndi machiritso

balerezili mu nthakakumathandiza kuchiritsa khungu ndi kukonza zilonda, ngati zilipo. 

Kumalimbitsa khungu elasticity

Kukhalapo kwa selenium yambiri kumathandizira kuti khungu lizikhala losalala, limasunga kamvekedwe kake ndikuletsa kuwonongeka kwakukulu kwaufulu. selenium ndizofunikanso kuti kapamba azigwira bwino ntchito, mtima ndi chitetezo chamthupi.

Imawunikira kamvekedwe ka khungu

balereali ndi anti-yotupa katundu. Mukathira madzi a balere pakhungu, amachepetsa ziphuphu ndikumenyana ndi matenda a pakhungu. balere imathanso kuwunikira kamvekedwe ka khungu pochita ngati kutulutsa kofatsa komanso kuwongolera katulutsidwe ka mafuta.

Moisturizes khungu

Monga chowonjezera chazakudya kwa milungu 8 ku Korea balere ndipo kafukufuku adachitidwa kuti awone momwe ma hydration amayendera soya.

Kumapeto kwa nthawiyi, kuwonjezeka kwakukulu kwa ma hydration kunawoneka pankhope za otenga nawo mbali ndi pamphumi. Kuwonjezeka kumeneku kwa hydration pakhungu akuti kumachedwetsa kukalamba.

Amachiritsa pores otsekeka

Kumwa madzi a balere nthawi zonse kumathandiza kuchepetsa kupezeka kwa ziphuphu pamaso panu. Mukhozanso kuthira madzi a balere pamutu. Barley ali ndi azelaic acid, yomwe imagwira ntchito ngati anti-inflammatory agent kulimbana ndi ziphuphu komanso kuchiza pores.

Kodi Kuopsa kwa Barley ndi Chiyani?

Mbewu zonse zimatha kudyedwa ndi aliyense, koma anthu ena balereZingafunikire kukhala kutali ndi izo.

Choyamba, ndi njere zonse zomwe zimakhala ndi gluten, monga tirigu ndi rye. Chifukwa, matenda a celiac Osayenera kwa omwe ali ndi vuto la tirigu kapena tirigu.

Kuphatikiza apo, balereLili ndi chakudya chochepa kwambiri chotchedwa fructans, mtundu wa fermentable fiber. Fructans angayambitse gasi ndi kutupa kwa anthu omwe ali ndi matenda opweteka a m'mimba (IBS) kapena matenda ena am'mimba.

Chifukwa chake, ngati muli ndi IBS kapena kugaya chakudya, balereMumavutika kuidya.

Pomaliza, popeza balere amakhudza kwambiri shuga wamagazi, ngati muli ndi matenda a shuga ndipo mukumwa mankhwala ochepetsa shuga kapena insulini, balere Muyenera kusamala mukamadya.

Kodi Barley Tea ndi Chiyani, Amapangidwa Bwanji?

tiyi wa balerendi chakumwa chotchuka cha ku East Asia chopangidwa kuchokera ku balere wokazinga. Amagwiritsidwa ntchito kwambiri ku Japan, South Korea, Taiwan ndi China.

Imatumikira kotentha ndi kuzizira, imakhala ndi mtundu wa amber pang'ono ndipo imakhala yowawa. mu mankhwala achi China tiyi wa balere Amagwiritsidwa ntchito kutsekula m'mimba, kutopa, ndi kutupa.

balerendi tirigu wokhala ndi gluten. mbewu zouma za balereAmagwiritsidwa ntchito ngati mbewu zina zambiri - kupedwa kupanga ufa, kuphikidwa kwathunthu, kapena kuwonjezeredwa ku supu ndi ndiwo zamasamba. Amagwiritsidwanso ntchito popanga tiyi.

tiyi wa balere, wokazinga mbewu za balereAmapangidwa pophika ng'ombe yamphongo m'madzi otentha koma osati yowotcha. balere Matumba a tiyi okhala ndi tiyi wopangidwa kale amapezeka mosavuta kumayiko aku East Asia.

balereLili ndi mavitamini a B ochuluka ndi mchere wa iron, zinki ndi manganese, koma kodi ndi zochuluka bwanji za zakudya zimenezi zimadyedwa panthawi yofulula moŵa? tiyi wa balerezomwe zaperekedwa sizikumveka.

Mwachikhalidwe tiyi wa balereSizitsekemera, ngakhale mkaka kapena zonona zimatha kuwonjezeredwa kwa izo. Mofananamo, ku South Korea, tiyi nthawi zina amasakanizidwa ndi tiyi wokazinga wa chimanga kuti awonjezere kukoma. Imakhalanso ndi shuga m'mayiko aku Asia masiku ano. tiyi wa balere Mukhozanso kupeza mankhwala.

Ubwino wa Tiyi ya Barley

Traditional mankhwala kulimbana ndi kutsekula m'mimba, kutopa ndi kutupa tiyi wa balere wagwiritsa ntchito. 

zopatsa mphamvu

tiyi wa balere kwenikweni calorie wopanda. Kutengera ndi mphamvu ya brew, imatha kukhala ndi zopatsa mphamvu zama calorie ndi chakudya.

Chifukwa chake, ndi njira yathanzi komanso yokoma m'malo mwa madzi, makamaka ngati mukuyesera kuchepetsa thupi - pokhapokha mutamwa mosadukiza popanda kuwonjezera mkaka, zonona kapena zotsekemera.

Wolemera mu antioxidants

tiyi wa balere Ndi wolemera mu antioxidants.

Antioxidants ndi mankhwala a zomera omwe amathandiza kupewa kuwonongeka kwakukulu kwa ma cell. Ma radicals aulere ndi mamolekyu owopsa omwe angayambitse kutupa ndikuwonjezera kusagwira bwino kwa ma cell ngati ataunjikana m'matupi athu.

tiyi wa balereMa antioxidants osiyanasiyana, kuphatikiza ma chlorogenic ndi vanillic acid, azindikirika omwe angathandize kuchepetsa thupi powonjezera kuchuluka kwamafuta omwe thupi lathu limawotcha popuma. Ma antioxidants awa amakhalanso ndi anti-yotupa.

tiyi wa balere antioxidant wamphamvu yemwe amathanso kusintha thanzi la mtima, kuthamanga kwa magazi, komanso thanzi laubongo. quercetin ndiye gwero.

Itha kukhala ndi anti-cancer properties

Njere yathunthu yokhala ndi antioxidant balereatha kukupatsani mwayi wopewa khansa.

Kafukufuku wokhudza kulima barele ndi kufa kwa khansa ku China adawona kuti kulima ndi kutsika kwa barele kumapangitsa kuti anthu omwe amafa ndi khansa achuluke. Komabe, izi ndizochepa balere Izo sizikutanthauza kuti zimayambitsidwa.

Izi zili choncho, tiyi wa balereMaphunziro ochulukirapo a anthu amafunikira pazabwino zomwe zitha kuletsa khansa

Zowopsa za Tiyi ya Barley

Ngakhale ali ndi mwayi wothana ndi khansa, tiyi wa balerelili ndi mankhwala oletsa michere omwe angayambitse khansa otchedwa acrylamide.

Ngakhale kuti kafukufuku wasonyeza zotsatira zosakanikirana, kafukufuku akupitirirabe kuti amvetse bwino zotsatira za thanzi la acrylamide.

Kuwunika kwa meta kunapeza kuti kudya kwa acrylamide sikunagwirizane ndi zoopsa za khansa yofala kwambiri. Kafukufuku wina adawonetsa chiwopsezo chachikulu cha khansa ya colorectal ndi pancreatic yokhala ndi ma acrylamide apamwamba pakati pamagulu ena.

Balere ku matumba tiyi ndi mopepuka wokazinga balereAcrylamide yochulukirapo imatulutsidwa kuposa Chifukwa chake, kuti muchepetse acrylamide mu tiyi yanu, musanamwe. balereMuziwotchera nokha ku mtundu wakuya, woderapo.

Kuonjezera apo, ngati mumamwa tiyi nthawi zonse, muyenera kuchepetsa kuchuluka kwa shuga wowonjezera ndi zonona zomwe mumawonjezera kuti chakumwacho chichepetse ma calories osafunika, mafuta owonjezera, ndi shuga wowonjezera.

Kuphatikiza apo, balere Kwa anthu omwe amadya zakudya zopanda gluteni kapena tirigu, chifukwa ndi tirigu wokhala ndi gluten tiyi wa balere zosayenera.

Chifukwa;

balereLili ndi fiber, makamaka beta-glucan, yomwe imatha kuchepetsa cholesterol ndi shuga m'magazi. Zimathandizanso kuchepetsa thupi komanso kuchepetsa thupi. Zipatso zonse, balere wodulidwaNdiwopatsa thanzi kuposa balere woyengedwa.

Tiyi ya balere ndi chakumwa chodziwika bwino chomwe chimadyedwa kumayiko aku East Asia. Imagwiritsidwa ntchito muzamankhwala azikhalidwe koma imagwiritsidwanso ntchito kwambiri ngati chakumwa chatsiku ndi tsiku.

Nthawi zambiri imakhala yopanda calorie, imakhala ndi ma antioxidants ambiri, ndipo imakhala ndi zotsutsana ndi khansa.